BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: :40 row 10 PVC pass-through 10 PVC overhead squats to above parallel Skill Work (4 Rounds for weight) Pre-workout 3-4 sets: 2 power snatches 250411 (Calories) – RX – For calories: 30:00 row – Perform 2 power snatches every 20 calories. (95/155) – INTERMEDIATE – Same as Rx’d – (75/115) – BEGINNER – For calories: 30:00 row – Perform 2 power snatches every 20 calories. – Rest 1:00 after each set of 2 snatches. – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) Accumulate: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll lats – AT-HOME – (Distance) For distance: 30:00 weighted DB carry (35/50 lb) – Wear a 14/20-lb weight vest. – Perform 8 alternating dumbbell power snatches every 3:00, including 0:00. Work Your Weakness Shoulder Press (- STRENGTH II – Shoulder press...

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 12 x 20 sec on / 10 sec off: A) Erg of choice B) Plank shoulder taps C) Air squats D) Dead hang Strength 12 min EMOM Min 1: 8-12 DB Z-press Min 2: 8-12 Single arm DB row L Min 3: 8-12 Single arm DB row R Workout (4 Rounds for distance) 4 x 3 min on / 90 sec off: 20/15 cal Erg 25 Wall balls 9/6kg – 20/14lbs to 10/9ft max distance KB farmer carry in remaining time 32/24kg – 70/53lbs Aim for a hard but controlled effort. Accessory 6 min EMOM: Min 1: 15-20 Banded face pull Min 2: 15-20 sec Copenhagen plank each side

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 200-meter run, slow :20 single-unders 10 alternating hamstring scoop stretches 10 mountain climbers :20 single-unders 10 walking lunges 5 scap pull-ups :20 single-unders 200-meter run, faster Skill Work (AMRAP – Reps) Pre-workout EMOM 5: :20 double-under practice 250410 (Time) – RX – For time: 30 box jumps (24/30 in) 1,600-m run 25 strict chinup – INTERMEDIATE – For time: 30 box jumps (20/24 in) 1,600-m run 15 strict chinup – BEGINNER – For time: 20 box jumps (12/12 in) 800-m run 15 inverted sup ring row – MASTERS 55+ – For time: 30 box jumps (20/24 in) 1,600-m run 25 strict chinup Stretching (Checkmark) 2 sets: 1:00 foam roll IT band/leg 1:00 lacrosse ball roll/foot – AT-HOME – (Time) For time: Broad jump (100 ft) 1,600-m run 30 alternating double-DB renegade rows (35/50 lb) Optional Murph Prep...

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 400m run 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 10 single-leg toe touches/leg 5-10 ring rows 250409 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 100-m single-DB suitcase carry (50/70 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – INTERMEDIATE – AMRAP 12: 100-m single-DB suitcase carry (35/50 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – BEGINNER – AMRAP 12: 100-m single-DB suitcase carry (15/20 lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm – MASTERS 55+ – AMRAP 12: 100-m single-DB suitcase carry (35/50lb) 7 single-DB push jerks, right arm 7 single-DB push jerks, left arm Skill work (Checkmark) Post-workout Accumulate: 2:00 side plank, right 2:00 side plank, left Stretching (Checkmark) Accumulate: 30 reach, roll, and lifts – AT-HOME –...